Conjugate C1W3 Dynamic Upper - Tuesday Early PM
Power clean and push press: 165x15x1 on 30s clock
Chinups: +45, 55, 70, 80, 90, 100x1
30deg close grip incline bench (Fat Gripz): 185x5, 5, 4, 155x6, 6, 6 / band pull-aparts 5x20 between sets
Close-grip cable row: 140x15, 15, 15
Rolling DB triceps extension: 20x12, 15x19, 17
EZ bar curl: 81x13, 10
- Happy to find that Grace-lite (in lieu of traditional dynamic work) is an excellent way to start this workout, push presses felt way choppier with the clean than they have coming out of the rack. I suspect and hope that training with the Fat Gripz on for the last few weeks helped here too, psychologically speaking
- A luxurious 2:00 between assistance sets for the last week of cycle 1
3 Likes
Conjugate C1W3 Dynamic Lower - Wednesday PM
Kneeling leg curl: 70x20, 17
Front squat: 220x10x2 EMOM
Chinups: BWx10
Zercher good morning: 225x3, 205x5, 4/5 (didn’t write it down and forgot)
Leg press: 438x20, 16
Standing cable crunch: 130x18, 15
CoC grippers: Tx10, 1x6, 5, 5
4 Likes
Conjugate C1W3 Max Upper - Thursday PM
Chinups: +45x2x5
30deg incline bench (competition grip width): 45x5, 5, 95x5, 135x3, 155x2, 185x1, 205x1, 185x3, 165x5, 5, 5
Barbell row: 155x15, 185x11, 9
Face pull: 85x20, 20, 20
Dips: +10x21, 20, BWx20
Hammer curl: 40x11, 10
- Forgot to bring the minibands, I’d wanted to put them on my work-up sets to get a psychological boon once I got up to the day’s max. Oh well
- I think I struggled with ~60 pounds the last time I did face pulls (years ago)
- Weighed in at 190 even. Not bad for now, but I’m kind of considering doing another meet late this year/next spring, for which I’d want to be around 205. Already sucking down 1/2 jar of peanut butter (blended) per day, will probably just start having rice w/ dinner.
4 Likes
Conjugate C1W3 Max Lower - Friday Early PM
Chinups: +45x5, 55x3, 80x2
Squat: 245x5, 275x5, 5, 5, 3
3" elevated deadlift: 365x9
Double-overhand hold: 315x25s
- Chins probably should’ve been heavier, I think I confused my last 5/3/2 for chins with a heavy pull-up session ~2 weeks ago where I didn’t quite make a rep and wanted to repeat the weight. Nothing wrong with owning the weight I suppose
- Very confident hinging today/no hitching to be found on deadlifts. I remember getting a vicious lower back pump warming up for pulls last week, so maybe that’s a factor.
- Rest day tomorrow.
3 Likes
Random bro-science question: Is putting Fat Gripz at the point of bar/rack contact a good way to not bend a bar doing rack pulls? I’m training in a university gym and would prefer not to damage the already-worrying bars any further, if avoidable. Reasoning is that, similarly to bumper plates, the Fat Gripz will absorb some of the force from dropping the bar
Conjugate C2W1 Dynamic Upper - Sunday Early PM
Main
Power clean and push press: 145x15x1 on 30s clock
Pullups: +35x2x5
Supplemental
15deg close grip incline bench (Fat Gripz): 185x6, 205x5, 4, 185x6, 6, 6
Assistance
Close-grip cable row: 160x12, 12, 9, 140x11, 10
Machine shrug: 115 (per side)x15, 15, 13, 12, 10
Rolling DB triceps extensions: 20x17, 10, 15x18, 16, 13
EZ bar curl: 81x13, 10, 8
- Solid pressing performance; at this angle, the movement feels like an actual bench press again and I think I got a lot out of a more leg-drivey/arching setup here
- Still not 100% sold on machine shrugs, but I’ll try em again in 4 days anyway
- 1:00 rest on assistance
3 Likes
Conjugate C2W1 Dynamic Lower - Monday AM
Main
Kneeling leg curl: 75x16, 70x18, 13
Box squat (+light bands): 230x10x2 EMOM
Supplemental
Pullups: +35x2x5
Zercher good morning: 205x5, 225x3, 3
Assistance
Leg press: 458x18, 438x17, 408x13
Standing cable crunch: 130x18, 16, 115x20
CoC grippers: Tx10, 1x6, 6, 5
- Popped my ‘puking at the gym’ cherry between squats and good mornings (made it all the way to the bathroom fortunately!). Think I just came in on too full of a stomach and an intra-workout cereal bar sent me over, luckily didn’t seem to take any wind out of my proverbial sails
4 Likes
Conjugate C2W1 Max Upper - Tuesday Late AM
Main
Pullups: +35x5, 45x3, 55x2
Powerlifting-style bench (+minibands to start): 45x5, 5, 95x3, 135x3, 185x3, 205x3, 225x3, 245x2, (bands off) 275x3, 295x1, 265x2, 235x5, 5, 5
Assistance
Barbell row: 155x15, 185x11, 9, 155x12, 10
Face pull: 100x20, 18, 15, 12, 85x17
Rope pushdown: 25x18, 16, 13, 20x17, 11
Hammer curl: 40x11, 10, 35x13
- Not a terrible performance considering my last time comp benching was at a meet in April (140kg/309lb 3rd attempt), my bar path was a bit erratic which threw me off on the 275 triple + 265 double (supposed to be a triple).
- Also worth noting that unless otherwise specified, I do all my bench sets with the first rep paused then bounce/touch-and-go the rest, picked this up during a brief foray into Sheiko and have made a habit of it since
- Skipped dips since my triceps are feeling pretty tender after Sunday’s rolling extensions, just getting some blood flow going
- 1:00 rest on assistance
4 Likes
I like this template . . you’ve inspired me to check out Andy Bakers template and I think I’m probably going to run something similar to yours here after my Alsruhe program is completed
1 Like
Right on man, lots of other good content on his blog. Enjoy those giant sets!
1 Like
Conjugate C2W1 Max Lower - Wednesday Late AM
Squat: 275x5, 295x3, 275x5, 4, 2
Pullups: +35x2x5
2" elevated deadlift: 365x10
Double-overhand hold: 315x27s
- Just a great workout. Everything’s moving along as it should be strength-wise
- Moved the bar down slightly (more on top of my traps than my neck) for squats and began using more stretch reflex/‘bouncier’ technique for the last sets, I think I’ll continue working on the latter as long as my knees say it’s okay
- All this elevated pulling has made my deadlift extremely ‘hingey’ to the point that today’s set looked a lot like SLDLs on video, might need to re-learn leg drive a bit for the next 2 weeks of lower elevation. On the other hand, this pretty reliably indicates that my back is getting strong as shit (relatively)
1 Like
do you pause on your box squats or touch ‘n’ go?
1 Like
Caveat that I’ve only done these for a cycle or two in the past, but I pause based on the idea that breaking up the eccentric/concentric phase helps build the ‘bottom-end’ strength that box squats are usually programmed for. It also balances out the bouncy, high knee-flexion squats that I’m pushing for ME. This article has some good info, Baker has an article about the movement as well
1 Like
Conjugate C2W2 Dynamic Upper - Thursday Late AM
Main
Power clean and push press: 160x15x1 on 30s clock
Pullups: +35x2x5
Supplemental
Close grip (flat) bench (Fat Gripz): 205x6, 225x5, 5, 4, 4, 4
Assistance
Wide-grip lat pulldown: 140x13, 11, 8, 120x12
Machine shrug: 125x15, 15, 13, 12
Rolling DB triceps extension: 20x18, 13, 15x20, 17
Incline DB curl: 20x15, 12, 10
- Dynamic work still moving pretty well. Need to cue a wider catch stance in the clean, as it always makes the push press feel better
- 1:30 between assistance
- Last lifting workout for the next ~5 days, might log some hikes/whatnot during my trip (travel season is why my training schedule is so weird right now - trying to cram an honest 6 weeks’ training into ~4 weeks of open days between time away)
2 Likes
Conjugate C2W2 Dynamic Lower - Wednesday Late AM
Main
Kneeling leg curl: 75x18, 70x19, 14
Box squat (+light bands): 250, 240, 230, 230, 230, 220, 220, 220, 220, 220x2 EMOM
Supplemental
Pullups: +35x2x5
Pendlay row: 225x5, 4, 4
Assistance
Leg press: 458x18, 438x18, 408x14
Standing cable crunch: 130x18, 17, 15
CoC grippers: Tx10, 1x6, 6, 6, Tx26s hold
- 1:30 between assistance
- Took some extra time setting up box squats to make sure I’m actually getting band tension at the bottom, had to strip weight accordingly; today’s 65% was supposed to be at 250. May also raise the box height a bit next week to really get that ‘leg curl’ motion down
- Rows done belted, strapped, touch-and-go with a little bit of English
2 Likes
Conjugate C2W2 Max Upper - Friday AM
Main
Pullups: +35, 55, 70, 80, 90, 100
Strict press (Fat Gripz + minibands): 45x5, 5, 95x3, 135x3, (bands off) 155x3, 185x2, 205x1, 185x1, 155x5, 5, 5
Assistance
Hammer Strength pulldown (underhand): 80x15, 11
Close-grip lat pulldown: 140x15, 10
DB lateral raise: 25x17, 14
Face pull: 115x14, 100x20
DB overhead extension: 35x25, 40x19
Rope pushdown: 25x19, 17
DB curl: 35x12, 9, 10
- 1:30 rest on assistance
- Lot of DOMS in the adductors today, of all things. I attribute this to some combination of my recent 5-day trip, yesterday’s holiday, and greater band tension on the bottom of Wednesday’s squats working together; didn’t matter much anyhow with what I did today.
- Wish I had filmed that top single, 205 felt about the same as it did last time except for (what felt like) a very lopsided lockout.
2 Likes
Conjugate C2W2 Max Lower - Saturday Late AM
Squat: 275x5, 295x3, 3, 275x4, 3
Pullups: BWx10
1" elevated deadlift: 365x8, 2*
Double-overhand hold: 315x29s
- *I’m counting these as 1 legit set of 10 for myself, I’m confident that I had the strength for 10 today. All I’ll say in explanation is that I’m going to be sure not to skip a bathroom visit between squats and deads going forward
1 Like
Conjugate C2W3 Dynamic Upper - Sunday PM
Main
Power clean and push press: 175x12x1 on 30s clock
Pullups: +35x2x5
Supplemental
Close-grip 15deg decline bench (Fat Gripz): 225x6, 245x5, 4, 225x6, 6, 6
Assistance
Supinated lat pulldown: 140x15, 160x12, 8, 140x9
DB rear delt flye: 20x16, 15x17, 13, 10
Hammer Strength seated dip: 94 (per side)x22, 19, 14, 74x17
EZ bar curl: 70x15, 13, 10
- 1:00 rest on assistance
- Wasn’t especially keen on lifting at all today, back’s pretty sore from yesterday. Still trying to cram in the remainder of this cycle before I leave for another 5 days Thursday.
- Despite this lack of enthusiasm, dynamic work moved better than ever; took a judgment call and dropped a few reps when my clean started getting less so. This weight is somewhat significant for me, I did a brief stint in Olympic lifting some 2.5 years ago and 80kg ended up being a very ugly (squat-) clean and jerk PR; pretty awesome perspective to be repping it now with less-advantaged variations.
- May have access to some proper strongman equipment tomorrow to supplant dynamic lower assistance
2 Likes
Conjugate C2W3 Dynamic Lower - Monday Late AM
Main
Box squat: 245x10x2 EMOM
Pullups: +35x2x5
Supplemental
Pendlay row: 245x4, 225x5, 5
Assistance
Sandbag to shoulder: Mystery weight x2x1 per side
Standing cable crunch: 140x13, 125x16, 14
- Did this in a classic no A/C warehouse-style gym, pretty ridiculous heat + humidity
- Will hit grip later when I’m dry
- Fizeek shot
2 Likes
